Egyptian Okra and Lamb Stew
Egyptian bamia combines tender chunks of lamb and okra in a rich tomato sauce, with onion adding depth and olive oil rounding out the dish. Served over rice, it makes a warming main course suited to family meals and Ramadan gatherings.
- Prep15 mins
- Cook2 hrs 10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Egyptian Okra and Lamb Stew, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 45
- Heart Health
- 41
- Metabolic
- 41
- Digestive
- 39
- Inflammatory
- 66
- Performance
- 50
- General Wellness
- 1
Heat olive oil in a large saucepan over medium heat; cook and stir onion in hot oil until translucent, about 7 minutes. Mix in lamb, salt, and black pepper; cook and stir until lamb is lightly browned, 5 to 10 more minutes.
- 2
Stir in water and tomato sauce; season with salt and black pepper. Bring to a boil and reduce heat to low. Simmer lamb in sauce until very tender, at least 1 hour, adding more water as needed. Stir occasionally.
- 3
Preheat the oven to 350 degrees F (175 degrees C).
- 4
Stir okra into the lamb mixture, adding more water if necessary, and bring to a boil. Spoon bamia into a 2-quart baking dish and adjust the salt and black pepper; cover the dish with aluminum foil.
- 5
Bake in the preheated oven until okra is tender, about 45 minutes; uncover for the last 10 minutes of baking.
- Calories 474.85 kcal High 24%
- Protein 37.94 g Good Source 76%
- Carbohydrate 16.34 g 6%
- Total Fat 29.92 g High 38%
- Saturated Fat 8.15 g High 41%
- Trans Fat 0.61 g High --
- Cholesterol 112.69 mg High 38%
- Sodium 255.14 mg Moderate 11%
- Dietary Fiber 5.47 g Moderate 20%
- Total Sugars 9.32 g --
- Added Sugars 4.99 g Moderate 10%
- Calcium 115.29 mg Low Source 9%
- Iron 3.0 mg Moderate 17%
- Potassium 594.68 mg Moderate 13%
- Vitamin A 56.95 mcg Low Source 6%
- Vitamin C 11.84 mg Moderate 13%
- Vitamin D 0.24 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Egyptian Okra and Lamb Stew is made with 11 ingredients and serves 4. It takes about 2 hrs 25 mins and is rated easy. Key ingredients include Black Pepper, Cut Okra, Lamb Shoulder, and Okra. Each serving provides about 474.85 kcal, and is a good source of protein.
Recipe Questions
- What is Egyptian Okra and Lamb Stew made of?
- The main ingredients are Black Pepper, Cut Okra, Lamb Shoulder, Okra, Olive Oil. The full list of 11 is above.
- How long does it take to make Egyptian Okra and Lamb Stew?
- About 2 hrs 25 mins in total: 15 mins to prepare and 2 hrs 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 474.85 kcal. The full nutrition breakdown is above.
- Is Egyptian Okra and Lamb Stew easy to make?
- This recipe is rated easy, with 11 ingredients and 5 steps.
- Is Egyptian Okra and Lamb Stew healthy?
- Egyptian Okra and Lamb Stew has an easyChef Pro health score of 48/100. Per serving, it provides 474.85 calories and 37.94 g of protein, or 76% of the Daily Value. Worth noting per serving: sodium at 255.14 mg (11% of the Daily Value), saturated fat at 8.15 g (41% of the Daily Value) and added sugars at 4.99 g (10% of the Daily Value). It contains Milk, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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